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When you think of losing weight, you also think of losing belly fat that’s in the way of you flaunting a flat tummy.
Belly fat is not only unattractive aesthetically, but it’s also one of the most stubborn fats to lose.
But losing it can be the most rewarding thing for your body and health.
This is because stomach fat, also known as visceral fat is the most dangerous fat in your body.
In recent years, many studies have linked larger waist sizes to higher health risks (1). The general rule has it that more belly fat you have, higher your risk for diabetes, heart disease, and more (2).
And losing it all is a sure way to reduce your risks and improve your health.
Not to mention, it’ll score you a toned, flat stomach you’d want to show off on your next beach trip!
It’s time to break a sweat and get your abs moving!
With that said, losing belly fat isn’t about one effective exercise. Nor, it’s about just targeting your abs.
It takes effective belly fat exercises that target your abs from all angles and engages your core and rest of the body.
In this article, we carefully picked and listed 5 best exercises for belly fat.
Together, they’ll torch fat, penetrate muscles all over the body and build a stronger core and toned abs.
Include them in your regular workout routine to melt off your belly fat and score a flat tummy in no time!
5 Best Exercises to Lose Belly Fat
Read through the exercise descriptions to ensure you’re doing each one properly.
1. Bicycle Crunch
The bicycle crunch is one of the most effective exercises to strengthen and tone the abs.
It’s also one exercise that raises your heart rate up and gets you to sweat after just a few reps.
It’s not surprising the bicycle crunch is considered one of the top abdominal exercises. It ranks top for both your center abs and side abs, known as obliques.
But the best thing about this crunch exercise is that it’s not just the abs you are working.
It also engages your thighs and glutes. Not to mention, it’s a great workout for building a strong core.
Luckily, we can perform this exercise without equipment and practically anywhere.
You can do the bicycle crunch at your home, gym, or even in a hotel room.
How to Do The Bicycle Crunch:
- To start, lie on your back flat and keep your legs extended. Place your hands behind your head as you do for regular crunches.
- Lift both legs off the ground and bend them at the knees. Slowly bring your shoulders off the floor by pulling from your abs. Hold your upper body in this half-reclining position.
- In one motion, twist your upper body to the right as you bring your right knee close to your left arm (elbow). Your arm and leg should come together at the end of this movement.
- Slowly return to the starting position by unfolding the left hand and right knee. Switch sides and repeat the same motion. Keep rotating sides to mimic the motions of paddling a bicycle.
- Complete 2-3 sets of 12-15 reps per side.
2. Crunch Exercise
No doubt. The crunch is by far the most popular “abdominal exercises” for both men and women.
So many people perform it as part of their workouts to lose belly fat. And for men, it’s to score flat, rock-solid six-pack ab, of course.
This most loved and hated abs exercise primarily works the rectus abdominals and the obliques. In other words, it works the center of your abs and the sides.
Crunch is and can be wildly effective in toning your ab muscles and burning fat. But that’s only if you do it right.
Too often, we see crunches performed incorrectly.
When not done right, it can be detrimental both to your back and to your results. So even you’ve done this exercise before, let’s review the basic how to’s of the crunch exercise.
How to Do the Crunch Exercise Correctly:
- Lie down on the floor face up. Bend your knees and keep your feet flat on the floor. Keep both of your hands loosely placed behind your head.
- Without pulling your head, crunch up by bringing your rib cage towards your pelvis.
- Pause for 1-2 seconds then return to the starting position.
- Complete 2-3 sets of 15-20 repetitions
Again end the exercise when you begin to lose your form.
3. Reverse Crunch
The reverse crunch targets the lower abs, lower back, hips, and obliques.
Contrary to the crunch exercise, this reverse crunch often gets neglected and missed by those who are looking to burn fat and tone up.
Don’t let that be you. Take advantage of this fat-burning exercise that’ll work not only your abs but also your whole core that supports your hips and glutes.
Before you finish your first set, you’ll be feeling both your midsection and the back of your legs.
How to Do The Reverse Crunch:
- Lie flat on your back on the floor with your legs arms extended fully. Slowly bring up and bend both knees. Keep your palms facing down next to your body on the floor for support.
- Tighten your abs to lift your hips off the floor as you crunch your knees inward toward your chest.
- Pause 1-2 seconds then return to the starting position.
- Repeat 15 times and complete 2-3 sets.
4. Plank Exercise
Plank is one of my favorite core exercises.
That’s because this simple, static exercise can work just about every muscle in the body. And it does this without moving a single muscle in your body.
Being as static as is, the plank can be one of the most effective exercises to lose belly fat.
To blast fat, we naturally get gravitated towards dynamic exercises. They are rigorous and totally exhilarating.
While they certainly have their effects on our body, static exercises do just as much as work.
Static workouts like plank and side plank have massive effects on the body and muscles. They intensely engage all regions of muscles to bring the stillness and burn fat while doing it.
If you’ve been neglecting planks all these times, it’s time to learn how to do it today.
How to Do the Plank Exercise Correctly:
- To start, get down on the floor into a pushup position. Come down on your elbows and support your whole body with your elbows and toes. Your arms should form a straight line from your shoulders to the elbows.
- Push your body up and support it on your elbows and the balls of your feet. Keep your back straight in line with the entire body. Do not strain your neck or back.
- Keep the abs engaged by sucking the belly button in. Hold the plank for at least 30 seconds. Do 2-3 sets.
Notes: The plank exercise is done by holding your body in a straight position for a duration of time. Typically, 30-45 seconds is the aim. If you find it difficult to hold the position for any length of time, do a modified plank. Bringing your knees down on the floor gives more stability and support for any beginners.
5. Russian Twist
To start, get down on the floor into a pushup position. Come down on your elbows and support your whole body with your elbows and toes. Your arms should form a straight line from your shoulders to the elbows.
Push your body up and support it on your elbows and the balls of your feet. Keep your back straight in line with the entire body. Do not strain your neck or back.
Keep the abs engaged by sucking the belly button in. Hold the plank for at least 30 seconds. Do 2-3 sets.
Last but not least, the Russian twist. This is my favorite ab exercise because it engages just about every muscle in the abdomen.
The Russian twist incorporates the lower abs, upper abs, obliques and lower back. It’s the perfect belly fat burning exercise you need in your abs workout routine.
How to Do the Russian Twist:
- Start by sitting on the floor with your knees bent and your heels away from your butt. Slowly lower torso backward until you feel your lower abs fully engaged. Try to keep your back straight.
- Place your arms out in front of your chest and hands together.
- Begin by slowly twist to the right. The movement is not large and comes from rotating your torso, not from your arms swinging. Inhale through the center and rotate to the left.
- This completes one rep. Continue alternating from side to side until you complete a total of 15 per side. Do 2-3 sets.
The Bottom Line
Doing exercises to lose belly fat can be an effective way to increase your fat burn and tone up your abs.
Just as the abs and core exercises above, be sure to include exercises that work all over your body. They’ll help reduce your overall body fat as well as fat in your stomach area.
Disclaimer: This post is not intended to be any type of medical advice. Before you start a new physical activity including this plan, be sure to consult with an expert in your area.